Egg White vs. Pine Nut
Nutrition comparison of Egg White and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and pine nut:
- Both pine nut and egg white are high in protein.
- Egg white has 16.9 times less carbohydrates than pine nut.
- Egg white has signficantly less saturated fat than pine nut.
- Pine nut has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and egg white has 92% less calories than pine nut - pine nut has 673 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to pine nut for carbs. Egg white has a macronutrient ratio of 91:6:3 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Pine Nut | |
|---|---|---|
| Protein | 91% | 8% |
| Carbohydrates | 6% | 7% |
| Fat | 3% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 16.9 times less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than egg white - pine nut has 3.7g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Pine nut and egg white contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both pine nut and egg white are high in protein. Pine nut has 26% more protein than egg white - pine nut has 13.7g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than egg white - pine nut has 0.8mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Pine nut and egg white contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than egg white - pine nut has 9.3mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than egg white - pine nut has 53.9ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more Vitamin B12. Both egg white and pine nut contain significant amounts of riboflavin and pantothenic acid.
| Egg White | Pine Nut | |
|---|---|---|
| Thiamin | 0.004 MG | 0.364 MG |
| Riboflavin | 0.439 MG | 0.227 MG |
| Niacin | 0.105 MG | 4.387 MG |
| Pantothenic acid | 0.19 MG | 0.313 MG |
| Vitamin B6 | 0.005 MG | 0.094 MG |
| Folate | 4 UG | 34 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Pine nut has 129% more calcium than egg white - pine nut has 16mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Pine nut is an excellent source of iron and it has 68 times more iron than egg white - pine nut has 5.5mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 266% more potassium than egg white - pine nut has 597mg of potassium per 100 grams and egg white has 163mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Egg White g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pine nut or egg white contain more calories in 100 grams?Pine nut is high in calories and egg white has 90% less calories than pine nut - pine nut has 673 calories in 100g and egg white has 52 calories.
Is pine nut or egg white better for protein?
Both pine nut and egg white are high in protein. Pine nut has 30% more protein than egg white - pine nut has 13.7g of protein per 100 grams and egg white has 10.9g of protein.
Does pine nut or egg white contain more iron?
Pine nut is an abundant source of iron and it has 68 times more iron than egg white - pine nut has 5.5mg of iron in 100 grams and egg white has 0.08mg of iron.
Does pine nut or egg white contain more potassium?
Pine nut is a rich source of potassium and it has 270% more potassium than egg white - pine nut has 597mg of potassium in 100 grams and egg white has 163mg of potassium.